Comparing Nutrients in 300 calories NattoVS Frozen Chopped Broccoli

Weight per 300 calories

Natto

142g

Frozen Chopped Broccoli

1154g

Natto has 8.1 times more energy per 100g than Frozen Chopped Broccoli. It has above average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Natto or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Natto

34%

44%

22%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

Nattovs Frozen Chopped Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16%15.6g

Fat

3.45%3.35g

15.6 gvs3.35 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.07%2.26g

Saturated Fat

1.6%0.51g

2.26 gvs0.51 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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65.2%1.04g

Omega 3

75.7%1.2g

1.04 gvs1.2 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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45.8%7.8g

Omega 6

2.1%0.36g

7.8 gvs0.36 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

42.4%55g

18 gvs55 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.6%6.95g

Sugars

21.5%15.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.95 gvs15.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

13.2%9.58g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs9.58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%8.65g

NA gvs8.65 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.2%7.68g

Fiber

91%34.6g

7.68 gvs34.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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49.3%27.6g

Protein

58%32.4g

27.6 gvs32.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Nattovs Frozen Chopped Broccoli

0%0μg

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

0 μgvs600 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19%0.23mg

Vitamin B1

51%0.61mg

Thiamine

0.23 mgvs0.61 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.8%0.27mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.27 mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0%0mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

0 mgvs5.42 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.1%0.31mg

Vitamin B5

64.4%3.2mg

Pantothenic acid

0.31 mgvs3.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.2%0.18mg

Vitamin B6

115%1.5mg

Pyridoxine

0.18 mgvs1.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.84%11.4μg

Vitamin B9

193%773μg

Folates and Folic Acid

11.4 μgvs773 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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20.5%18.5mg

Vitamin C

723%651mg

Ascorbic acid

18.5 mgvs651 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.095%0.014mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

0.014 mgvs14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27.4%33μg

Vitamin K

780%936μg

Phytomenadione or phylloquinone

33 μgvs936 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Nattovs Frozen Chopped Broccoli

31%309mg

Calcium

64.6%646mg

309 mgvs646 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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105%0.95mg

Copper

48.7%0.44mg

0.95 mgvs0.44 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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153%12.2mg

Iron

117%9.35mg

12.2 mgvs9.35 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39%164mg

Magnesium

49.5%208mg

164 mgvs208 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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94%2.17mg

Manganese

147%3.4mg

2.17 mgvs3.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.3%247mg

Phosphorus

82.4%577mg

247 mgvs577 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.5%1036mg

Potassium

72%2446mg

1036 mgvs2446 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.7%12.5μg

Selenium

58.7%32.3μg

12.5 μgvs32.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.66%9.95mg

Sodium

18.5%277mg

9.95 mgvs277 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39%4.3mg

Zinc

50.3%5.54mg

4.3 mgvs5.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.1%78.2g

Water

28.5%1055g

78.2 gvs1055 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Natto vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.7 times more Vitamin B1, 4.1 times more Vitamin B2, more Vitamin B3, 10.5 times more Vitamin B5, 8.1 times more Vitamin B6, 68 times more Vitamin B9, 35.2 times more Vitamin C, 990.1 times more Vitamin E and 28.5 times more Vitamin K than Natto.
Both Natto as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Natto vs Frozen Chopped Broccoli:

Natto has 2.2 times more Copper and 1.3 times more Iron than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Calcium, 1.3 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Selenium, 27.8 times more Sodium, 1.3 times more Zinc and 13.5 times more Water than Natto.

Comparison of macro-nutrients per 300 calories:

Natto has 4.7 times more Fat, 4.5 times more Saturated Fat and 21.8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Carbohydrate, 2.2 times more Sugars and 4.5 times more Fiber than Natto.
Both Natto and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Omega 3 and Protein per 300 kcal.
Both Natto as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

NattoVS TempehFrozen Chopped BroccoliVS TempehNattoVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 300 calories NattoVS Frozen Chopped Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Natto or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: